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Rest Time:
Your rest is strictly 1 minute within sets of a “10-BY”. Rest 3-5 minutes between “10-BY's”. Rest only as needed during pro-pains.
LYING TRICEPS X-TENSIONS (EZ BAR OR DB'S)
REPS: 10
• SETS: 10
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so. Watch the 10x10 Strategy video above for details. Rest exactly 60 seconds between sets.
BARBELL CURLS
REPS: 5
• SETS: 10
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets.
• PRO-PAIN FINISHERS
TRICEPS PRO-PAIN FINISHER
REPS: BENCH DIPS TO FAILURE ==> 2X MAX BENCH DIPS
• TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of bench dips to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of physioball bench dips you did in that first set.
BICEPS PRO-PAIN FINISHER
REPS: INV. CHIN ROWS TO FAILURE ==> 2X MAX INV. CHIN ROWS
• TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of inverted chin rows to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of inverted chin rows you did in that first set.
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2657 kcal
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Gord: 94,19g | Prot: 143,14g | Carbs: 316,98g.
Café da Manhã: Coffee with Cream and Sugar, Kellogg's Special K Protein Cereal, Giant Eagle 1% Low Fat Milk, Chobani Nonfat Vanilla Blended Greek Yogurt (Container), Dunkin' Donuts Iced Coffee with Cream & Sugar. Almoço: Subway 12" Italian BMT. Jantar: 14" Pepperoni Pizza. Lanches/Outros: GNC Wheybolic Natural Chocolate, Kashi Chewy Granola Bars - Dark Mocha Almond. mais...
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